Seated Single-Arm Cable Row

The seated single-arm cable row is a game-changer for isolating your lats and enhancing upper body strength. Using a cable machine with unilateral movement helps you focus on each side of your back individually.

This unique combo helps improve your muscle imbalances and maximize muscle activation. Ideal for all fitness levels, this exercise not only builds muscle definition but also strengthens your back for better posture and stability.

In this article, we'll cover the steps to master the seated single-arm cable row and maximize this powerful movement.

How To Do

  1. Sit on the bench in front of a cable machine with one handle attached.
  2. Use one hand to grasp the handle with a neutral grip (palms facing each other). Keep your other hand resting on your thigh for support.
  3. Sit up straight with your back neutral and your core engaged. Place your feet flat on the floor for stability.
  4. Extend your arm fully towards the machine, then pull the handle towards your torso. Keep your elbow close to your body and squeeze your shoulder blade towards your spine.
  5. Slowly return to the starting position with your arm fully extended. Maintain control throughout the movement and avoid using momentum.

Tips From Expert

  • Keep your back straight and avoid rounding your shoulders to prevent strain and ensure proper muscle activation.
  • Tighten your core throughout the exercise to stabilize your body and enhance the effectiveness of the row.
  • Don’t pull the handle too far back; stop when your elbow is near your torso to prevent shoulder strain.
  • Visualize your lats working as you pull the handle. This mental focus can enhance muscle activation and effectiveness.
  • If one side is stronger, consciously apply equal effort on both sides to avoid developing imbalances.
  • Incorporate dynamic stretches and lighter rows in your warm-up routine to prepare your muscles and joints for the exercise.

Optimal Sets and Reps

For the seated single-arm cable row, here are the ideal sets and reps for different training styles:

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Seated Single-Arm Cable Row

How to Put in Your Workout Split

The seated single-arm cable row is a key exercise for building a strong, well-defined back and improving shoulder stability. It targets your lats while engaging the rear delts, making it an essential component of any back and shoulder workout.

  1. Back And Shoulder Day — Add the seated single-arm cable row after major back exercises like pull-ups or bent-over rows. Follow it with cable shoulder workouts to ensure balanced development across your upper body.
  2. Push/Pull/Legs Split (Pull Day) — Begin your pull day with the seated single-arm cable row to engage the lats and rear delts early. This preparation enhances effectiveness in compound movements such as deadlifts or bent-over rows.
  3. Full-Body Day — Integrate the seated single-arm cable row after primary compound movements like squats or deadlifts. This helps maintain upper body strength and symmetry while balancing the overall workout.

Loading guidance: To determine the correct weight based on your training goals, use your one rep max (1RM). This is the maximum weight you can lift for a single repetition with proper form.

  • Strength And Power — Use 70%–90% of your 1RM for 4–6 reps. Focus on controlled movements to build maximal strength. For power, aim for explosive lifts with controlled returns.
  • Hypertrophy — Select 60%–70% of your 1RM for 8–12 reps. Use a full range of motion to promote muscle growth.
  • Endurance — Use 50%–60% of your 1RM for 12–20 reps. Maintain a steady pace to build muscular endurance.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

The latissimus dorsi, or lats, are the large muscles spanning your back, crucial for a well-developed physique. The seated single-arm cable row targets these muscles effectively, especially when performed one arm at a time.

This unilateral approach ensures each lat is fully activated, promoting balanced strength and development. This row movement involves pulling with your shoulder at a low-abduction angle. This means your arm is slightly out the side of your body. When using a neutral grip in this position, lat activation can reach approximately 57%–60% of its maximum capacity.

By isolating each lat, this exercise helps address muscle imbalances and enhances overall back strength. As a result, the seated single-arm cable row becomes a key exercise for building a more defined and powerful back.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Upper Trapezius

The upper trapezius, or upper traps, are key muscles in your upper back and neck region. They play a significant role in stabilizing and moving your shoulder blades. During the seated single-arm cable row, the upper traps assist in maintaining proper shoulder positioning and support the rowing movement.

Engaging the middle traps improves posture and contributes to a stronger, balanced back, enhancing the overall effectiveness of the row.

Middle Trapezius

The middle trapezius, or middle traps, are between your shoulder blades and play a crucial role in retracting them. During the seated single-arm cable row, these muscles contract to pull your shoulder blades together, important for proper form.

This retraction aids in stabilizing your shoulders and ensures smooth, controlled movements throughout the exercise. By actively engaging the middle traps, you enhance your posture and strengthen the middle back area. This, in turn, boosts the effectiveness of the row and promotes a more balanced and powerful back.

Posterior Deltoid

The posterior deltoid, or rear delt, is at the back of your shoulders. It helps extend and rotate your shoulder joint. During the seated single-arm cable row, this muscle assists in pulling the cable and extending your arm.

It also stabilizes the shoulder joint, supporting the backward arm movement during the row. Activating the posterior deltoid enhances shoulder stability and exercise effectiveness, leading to greater definition and strength in the shoulder.

Brachialis

The brachialis is underneath your biceps, running along the upper arm. When you pull the cable back, the brachialis helps bend your elbow, allowing for a smooth and powerful rowing motion.

Strengthening the brachialis is important because it supports your biceps and improves overall arm strength. It can also support compound movements like bench presses because it helps improve overall grip strength and control.

Brachioradialis

The brachioradialis is on the forearm that plays a key role in flexing the elbow. During the seated single-arm cable row, this muscle is engaged as you pull the cable towards your torso.

It helps stabilize the elbow joint and contributes to the overall strength and efficiency of the rowing motion. Strengthening the brachioradialis is important because it enhances your ability to perform various pulling exercises and supports overall arm function.

Obliques

The obliques are on the sides of your abdomen, responsible for rotational movements and stability of the torso. While the seated single-arm cable row mainly targets the back, the obliques support by stabilizing your core during the motion.

The seated single-arm cable row pairs well with other oblique exercises to further strengthen your core and support overall functional fitness.

Erector Spinae

The erector spinae, running along your spine, are crucial for maintaining upright posture and lower back support. During the seated single-arm cable row, these muscles help stabilize your spine, preventing excessive leaning or shifting.

By engaging the erector spinae, you ensure a steady, controlled movement, which contributes to better form and effectiveness. Strengthening these muscles enhances overall back stability and can lead to improved performance in other exercises and daily activities.

Strong erector spinae muscles also reduce the risk of lower back injuries, supporting your fitness journey and overall well-being.

Equipment

Single Grip Handle

Cable Row Machine

Cable Row Machine

This is great for working your lats, trapezius, and rear deltoids. Can be done unilaterally or bilaterally. Keep a neutral back.

Single Grip Handle

This can be attached to a cable machine and used for a wide range of unilateral resistance exercises. Ensure you keep a firm grip.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Chair Inverted Row

Chin-Up

Pulse Row

Dumbbell Pullover

Wide-Grip Pull-Up

Who Should Do?

Athletes

Athletes can benefit greatly from the seated single-arm cable row by helping to strengthen the upper back and improve posture. A strong back is vital for balance and power in sports, whether you’re sprinting, jumping, or changing direction. 

This exercise helps enhance core stability and back strength, which can translate into better performance and reduced risk of injury. Incorporating this row into your training regimen will boost your overall athleticism and support explosive movements.

Bodybuilders

For bodybuilders, the seated single-arm cable row is key for sculpting a well-defined back. It effectively targets the lats and rear delts, essential for achieving the V-taper look. This exercise enhances the mind-muscle connection, letting you focus on each lat individually. 

By isolating one lat at a time, you can achieve more precise muscle activation, which improves symmetry and definition. Incorporating this row into your routine enhances muscle size and improves back symmetry, helping you stand out on stage.

Beginners

For beginners, the seated single-arm cable row is a fantastic exercise to build foundational back strength. It helps develop proper pulling mechanics and reinforces good posture, which is essential for overall fitness progress. 

If you’re new to fitness, you might find it challenging to engage your lats in other back exercises. This row helps you connect with your lats more effectively, addressing muscle imbalances. 

Additionally, it provides a new stimulus for your lats, promoting better activation and growth. This sets the stage for establishing strong lifting habits early in your fitness journey.

Who Should Not Do?

Individuals With Shoulder Injuries

People with shoulder injuries, such as rotator cuff tears or impingement syndrome, should avoid the seated single-arm cable row. This exercise involves significant shoulder movement and can exacerbate existing issues or lead to discomfort. 

The pulling motion required might strain already sensitive areas, potentially worsening your condition. Instead, prioritize rehabilitation exercises that gently enhance shoulder stability and promote recovery.

People With Chronic Lower Back Issues

For individuals with chronic lower back issues, such as herniated discs, the seated single-arm cable row might not be suitable. This exercise requires maintaining a stable seated position while pulling. It can place additional pressure on the lower back, especially if proper form is compromised. 

The forward-leaning position and rowing motion can increase strain, potentially aggravating existing pain or discomfort. It’s crucial to select exercises that provide adequate support to the lower back and avoid excessive strain.

Benefits Of The Seated Single-Arm Cable Row

Corrects Muscle Imbalances 

Muscle imbalances occur when one side of the body is stronger or more developed than the other. This can lead to poor posture, inefficient movement patterns, and an increased risk of injury. 

The seated single-arm cable row is a unilateral exercise, meaning it targets each side of the body independently. This approach is beneficial because it allows you to address and correct imbalances between the left and right sides. 

Focusing on one side at a time ensures each lat and associated muscles develop evenly, crucial for well-rounded physical symmetry. Balanced strength improves overall movement efficiency and reduces the likelihood of injury from overcompensation.

Builds Strength

Equal strength on both sides is essential for gym performance, but also for daily activities and overall functional fitness. The seated single-arm cable row builds strength by isolating each lat muscle with constant cable tension, which provides targeted resistance. 

This consistent resistance helps enhance pulling strength, which translates to better performance in exercises like deadlifts and pull-ups. Strong back muscles support proper posture and reduce strain on the spine during everyday tasks, like lifting or carrying objects. 

Improves Performance 

Incorporating unilateral exercises like the seated single-arm cable row into your routine can significantly enhance your overall performance. Focusing on one side at a time with continuous cable resistance improves the range of motion and develops balanced strength. 
This approach helps prevent injuries by addressing weaknesses and imbalances that may not be apparent with bilateral exercises. A strong, symmetrical back is crucial for peak performance, as it supports movement mechanics, reduces fatigue, and enhances functional capacity.

Frequently Asked Questions

What muscles do single-arm seated cable row work?

The single-arm seated cable row targets the lats, rear delts, and rhomboids. It also engages the biceps and core for stability.

How to do the seated single-arm row on cable?

Sit facing the cable machine with one side aligned. Grip the handle with one hand, and pull it towards your torso while keeping your back straight and elbow close. Return to start and repeat. Focus on controlled movements and proper posture.

Are seated single-arm cable rows good?

Yes, they effectively build back strength, improve muscle symmetry, and enhance overall upper-body stability.

Are single-arm seated cable rows good to do every day?

While effective, they are not recommended daily. Proper recovery is crucial for larger muscles. Incorporate them 2–3 times a week based on your training goals to avoid overtraining and allow for muscle repair.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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